Spiced Carrot & Lentil Soup

About recipe

Carrots are one of the most popular root vegetables in the US and are packed with nutrients important for overall health. Carrots pair well with the warm spices such as Garam Masala or curry.

Ingredients (serves 6)

  • 1-pound of carrots (3-4 medium carrots), washed and diced
  • 4 garlic cloves, peeled and smashed
  • 1 medium onion, sliced
  • 2 tablespoons of olive oil
  • 3 tablespoons of Garam Masala spice
  • 1 tablespoon of Turmeric, optional
  • 1 teaspoon of dried mint, optional
  • 1 teaspoon of salt
  • 1 teaspoon of black pepper
  • 1 cup of cooked red lentil
  • 4-5 cups of low-salt vegetable broth
  • 1 tablespoon of pumpkin seeds, optional


  1. Pre-heat oven to 400° F. Line a baking sheet with aluminum foil.
  2. In a large bowl, toss together the carrots, garlic, onion, oil, spices, salt, and pepper.
  3. Place carrots in a single layer on the prepared baking sheet and roast for 20-30 minutes or until tender and caramelized. Remove from the oven and set aside.
  4. Add roasted carrots, cooked lentils, and broth to a blender and blend to a puree consistency.
  5. Transfer soup to a medium size cooking pan and place over medium heat. Simmer the soup for 15 minutes. Stir occasionally and if the soup seems too thick, thin it out with more broth or water.
  6. Serve hot and top with pumpkin seeds for some crunch.
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